Lifestyle is the foundation of good health and energy. Does your lifestyle need more support? Let’s review the key lifestyle factors that can boost your energy or zap it all away.

This may be a root cause of fatigue for you if you have troubles with one or more of the following lifestyle categories - sleep, water, exercise, or work-life balance. 

The good news is that these are under your control and much easier to correct than other causes of fatigue, i.e. a debilitating chronic illness.

Please note - you may have other additional reasons contributing to your tiredness, but lifestyle is a fundamental factor that needs to be balanced if you want to have optimal energy.


If you are not sleeping well, i.e. less than 6 or 7 hours a night or waking up a lot and restless during sleep, then this can make you tired and must be fixed.

Getting enough quality sleep is essential for energy. Adequate sleep helps to regulate mood, improve concentration, boost energy levels, and enhance physical performance. It also plays a critical role in maintaining a healthy immune system, reducing stress, and preventing chronic disease. 

The National Sleep Foundation recommends adults aged 18 to 64 get seven to nine hours of sleep every night, while seniors aged 65 and older should aim for seven to eight hours. 

On the other hand, sleep deprivation can have a wide range of negative effects on the body and mind. It can lead to fatigue, mood swings, impaired memory and concentration, weakened immune system, increased risk of diabetes and obesity, and even increased risk of death. 

Sleep deprivation can also result in increased risk of accidents and injury due to decreased alertness. If you are having trouble getting enough quality sleep, there are a few things you can do to help improve your sleep hygiene. 

First, make sure you are sticking to a consistent bedtime and wake up time, even on weekends. 

Also, limit the use of electronics and late night activities and create a relaxing pre-bed routine. 

Avoid caffeine, alcohol, and nicotine in the hours before bedtime, as these can all interfere with your ability to fall and stay asleep. 

Finally, make sure your bedroom is cool, dark, and quiet to create the optimal environment for restful sleep. 

Overall, sleep is an essential part of a healthy lifestyle. Make sure you are getting enough quality sleep to reap the benefits and avoid the negative effects of sleep deprivation.

If you need further sleep support, consulting a healthcare professional can help. We can run tests to see what may be underlying your sleep troubles.


Dehydration is a commonly overlooked cause of fatigue.

If your water intake is less than 6 to 8 glasses of water daily, then it’s time to increase your water intake and see how you feel. 

Water is essential for life, and it is vitally important to maintain healthy hydration levels to keep our bodies functioning at their best. Proper hydration is key to the health and well-being of our skin, joints, organs, and overall bodily functions - including energy production. 

The amount of water we should consume in a day varies from person to person and is based on a number of factors, including age, gender, and activity levels. 

Generally speaking, it is recommended that adults consume at least eight 8-ounce glasses of water per day for optimal hydration. We can also get water from other sources, such as foods like fruits, vegetables, and other beverages. 

While these items can contribute to our overall hydration, plain water is still the best form of hydration. The body absorbs plain water better and more efficiently, and it also helps to flush out toxins. 

It’s important to note that certain medications and medical conditions may require an individual to drink more water than the recommended amount. 

I generally recommend that my patients drink half their body weight in ounces of water per day.

It’s important to consult your doctor or healthcare provider to determine the best hydration plan for you. It’s equally important to note that drinking too much water can be just as detrimental to your health as not drinking enough.

Movement / Exercise

If you’re not exercising enough or overexercising, this can cause fatigue. Our bodies need to move every day. If we do not move enough, our blood circulation can become sluggish and stagnant and we get tired. So make sure to move around and stretch, frequently throughout the day, to prevent tiredness and keep your energy up!

Consider joining classes, a gym community or exercising with friends. Accountability can help. And can make it more fun that doing it alone.

I’m also a big proponent of moving in ways that you most enjoy. What are your favorite activities that get your body moving? This is important. These are the things you’ll most likely want to do and be successful at. Whatever you do… don’t create an exercise plan that feels like a bore or a chore. This is just setting yourself up for failure.

Create an exercise routine that will be fun for you. Make a list of activities you like to do. You can also add things to this list that you used to like to do as a kid or activities that you’ve always been curious about trying.

Lastly, move everyday. And move frequently. Studies show that moving a few minutes every hour is key for health.

Consulting with a healthcare professional can help you determine your individual exercise needs.


Lastly, overwork and not enough time for rest, play and relaxation can make you tired. I’ve seen this over and over again in my clinical practice with patients. Going faster and faster, keeping super busy, focusing on productivity without regard for rest and relaxation, will eventually burn you out.

Our bodies need balance. Make sure you have a healthy work-life balance for healthy energy. This may mean building in rest and relaxation time into your schedule. Schedule it.

Most all my patients, and myself included, notice that when we take the time for rest and relaxation… we actually become more efficient and productive in our work, not less. 

Try it, you may be surprised.


Remember, a balanced lifestyle is one of the keys to feeling energized and healthy. So sleep, drink your water, move your body, work hard, play hard, and then rest and relax too. Take time to pause. Breathe. And enjoy your life.

This all can lead to more energy for you to feel good and live your life. Let us know how it goes.

Have you taken the “Why Am I So Tired?” Quiz yet? Stay tuned... it's coming soon!